W.O.D. 12/9/13

Back Squat 3,3,3,1,1

No 9:30 Due to weather

12 Min AMRAP

10 Catch Squats

10 Jump Lunge

10 RDL… Read More

.O.D. 12/7/13

Barbell TGU 5×3

12 Min AMRAP

10 SDL

10 K2E

 … Read More

W.O.D. 12/6/13

Push Press 5×3

5 Rounds

10 Dble Clean/See Saw press  (Clean, press L/R=1)

10 Burpee Pull-ups (Scale squat thrust Jumping pull-up}… Read More

W.O.D. 12/4/13

Barbell T.G.U. 5×5

5 Rounds:

10 L/R Swing/ Snatch

Heavy Farmers Carry

10 Box Jumps

 … Read More

W.O.D. 12/3/13

Push Press 5X5

4 Rounds:

1 Min Jerk

1  Min Squat thrusts

1  Min Russian Twists

 … Read More

W.O.D. 12/2/13

Back Squats 5×5

AMRAP in 12:

DBL KB  Clean/Front Squat

100 Jump Ropes

 … Read More

Happy Thanksgiving!

two classes tomorrow – 8:45 and 9:30
(Same times for Friday and Saturday)

Come and enjoy a quick workout before your Thanksgiving!… Read More

Rope Climbs

3.6.9.12.15.18.21
Box Jumps
OH Lunges
Push Ups… Read More

Power CLeans
3.3.3.3.3

3 DH Pull Ups
6/6 Renegade Rows – with push up
1 minute Hollow Rock Hold
6rds… Read More

OH Squat
3.3.3.3.3

EMOM
2 Cleans
4 Front Squats
4 Push Press… Read More